Lifestyle News Desk: There can be many reasons for the problem of sleeplessness. These include eating heavy food at night i.e. food containing oil and spices, using cell phone while lying on the bed, etc., so first of all stay away from these things. This means eating as light as possible at night, drinking less water so that you do not have to go to the bathroom frequently as this also interferes with sleep. Apart from this, not much, just take out 5-10 minutes to do the yoga asanas mentioned here.
Lie on your back on the mat.
Keep both the feet together.
Taking a deep breath, lift both legs together.
Keep your legs in the air for 15 to 20 seconds.
As you exhale, lower your legs.
Do this at least three times.
Balasana
Vajrasana means sitting with both legs folded.
While inhaling, raise both the hands up.
As you exhale, lower both your front hands and rest them on the mat. Keep your head also on the mat. In this position, breathe comfortably and go out.
Try to do this two to three times.
Janu Shirshasana
Sit with both legs extended in front.
Bend one leg and place it near the thigh of the other leg.
Again, inhale and raise both hands up.
Now, as you exhale, lower your hand and bring your head as close to your knee as possible.
Remain in this position as per your capacity.
Then raise your hands and return to normal position. Practice this with the other leg also.
Do this at least twice with both legs.
Anand Balasana
To do this asana, lie down comfortably on your back.
Bend your legs and bring them up.
Now hold the toe with your hands and pull. Pull the right foot with the right hand and the left foot with the left hand. Good stretch in the hip.
Practice doing this two to three times.
Supta Baddhakonasana
Lie down on your back.
Bend both legs and bring your toes together.
This will give a good stretch to your thighs and hips.
Repeat this also two to three times.
Supta Matsyendrasana
To do this asana, lie down on your back.
Bend the right leg and place it near the left leg and open the right hand in line with the shoulder. Keep your neck on the right side only.
The same process has to be done with the left leg also.
Do this hope twice.
Benefits of these asanas
By practicing all these asanas, the body as well as the mind becomes stress free, which leads to good sleep.
Practicing these yoga asanas releases dopamine, which is called the feel-good hormone. This removes the problem of sleeplessness. Doing these yogasanas provides good stretching to the body along with comfortable sleep. Strength and flexibility increases.
